5-HTP

Also known as: 5-hydroxytryptophan, griffonia seed extract, oxitriptan

Grade B — Moderate Evidenceamino acidserotonin precursor

Recommended Dosage

50–300 mg

Evening for sleep; split doses for mood. Take with carbohydrate for brain uptake.

5-Hydroxytryptophan (5-HTP) is the direct precursor to serotonin, the neurotransmitter most associated with mood, sleep, and well-being. Derived from the seeds of the African plant Griffonia simplicifolia, 5-HTP crosses the blood-brain barrier and is converted to serotonin. While effective for mood and sleep, it carries serious interaction risks with serotonergic medications — combining 5-HTP with SSRIs, SNRIs, or MAOIs can cause potentially life-threatening serotonin syndrome.

TL;DR: Direct serotonin precursor. Effective for mood and sleep but DANGEROUS with serotonergic medications.

😊Mood🌙Sleep
Last reviewed: 2026-03-09

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

SSRIs/SNRIsHigh Risk

Risk of serotonin syndrome — potentially life-threatening. DO NOT combine.

MAOIsHigh Risk

CONTRAINDICATED — severe serotonin syndrome

TramadolHigh Risk

Serotonin syndrome risk

St. John's WortHigh Risk

Additive serotonergic; risk of serotonin syndrome

⚠️ Important Notes

  • NEVER combine with SSRIs, SNRIs, or MAOIs
  • Start at lowest dose
  • Add B6 (P5P) as cofactor for serotonin synthesis

Clinical Evidence (3 studies)

5-HTP for depression: Cochrane review

Shaw K et al. (2002) — Cochrane Database Syst Rev

Positive effects in good-quality RCTs

View on PubMed

5-HTP reduced carbohydrate intake and body weight

Cangiano C et al. (1992) — Am J Clin Nutr

RCT: reduced carbohydrate intake and body weight

View on PubMed

5-HTP improved fibromyalgia symptoms

Puttini PS & Caruso I (1992) — J Int Med Res

Placebo-controlled trial: improved fibromyalgia symptoms

View on PubMed

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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